Spring Load: 1y if elbows at or near shoulder height, 2y if elbows at waist
Time: 1 min
Machine Set Up: Off back of machine, facing front, red handles in hands
Variations:
Kneel on back platform and increase spring load by 1y
Standing hammer curl (palms face each other)
Up/down one inch
Hold
S...

Spring Load: 2y
Time: 1 min
Machine Set Up: Back of machine, facing back, red handles in hands

Variations:
Balance on tailbone as perform the movement for core activation
In/out inch
Hold

Modifications: N/A

Spring Load: 3y
Time: 1 min
Machine Set Up: On Carriage, facing back, black handles in hands

Variations:
Move knees back on carriage, closer to line 1
4y
Kneeling Hammer Curl with palms facing in

Modifications:
Lower seat onto heels
Hold black foot straps instead of handles
Move knees forw...

Spring Load: 3y
Time: 1 min
Machine Set Up: On Carriage, facing front, black handles in hands

Variations:
Move knees forward on carriage
4y
Lower seat towards heels as elbows bend into waist, press hip forward and up as extend arms

Modifications:
Sit seat onto heels
Hold black foot strap...

Spring Load: 3y
Time: 1 min
Machine Set Up: On Carriage, facing back, back handlebars in cross position

Variations:
One arm at a time
4y

Modifications:
2y

Spring Load: Grey
Time: 1 min
Machine Set Up: On Carriage, facing back, black handles in hands

Variations:
Bicycle bicep curls
High elbows/elbows off carriage
Add upper body crunch as curl or hold upper body crunch throughout the movement for more core activation
Increase spring load

Mod...

Spring Load: Grey-Blue
Time: 1 min
Machine Set Up: On Carriage, facing back, black handles in hands

Variations:
Extend legs
Heavier spring load
In/out 1 in
Hold with fingertips pointing to ceiling

Modifications:
Lower elbows closer to waist
Reduce spring load